Kefir at night: benefits or harm - Добавки (БАДы) для здоровья и долголетия

Kefir at night: benefits or harm? Full analysis of the effect on the body

Section 1: Kefir – what is it and its composition

Kefir is a sour -milk drink obtained by beating milk with kefir fungi, a complex symbiotic culture of bacteria and yeast. Unlike yogurt, which is fermented mainly by bacteria, kefir has a more diverse microbiological profile, which determines its unique properties and potential health benefits. The history of kefir is rooted in the North Caucasus, where it was traditionally used for centuries. The process of manufacturing kefir includes the addition of kefir fungi to milk (cow, goat, sheep, or even vegetable), which are fermented lactose, turning it into lactic acid, carbon dioxide and a small amount of ethanol. This gives kefir a characteristic sour taste and a slightly carbonated consistency.

Kefir composition:

Kefir contains a rich spectrum of nutrients, which makes it a valuable addition to the diet. Its composition varies depending on the type of milk used for production and the duration of fermentation, but generally includes:

Protein: Kefir is an excellent source of protein necessary for the construction and restoration of tissues, as well as to maintain the immune system. The proteins in kefir are partially hydrolyzed in the process of fermentation, which facilitates their absorption.
Carbohydrates: The main carbohydrate in kefir is lactose, however, in the process of fermentation, most of the lactose is split into lactic acid, which makes kefir more tolerant for people with lactose intolerance.
Fat: The content of fats in kefir depends on the type of milk. Kefir can be low -fat, low -fat or fat. Kefir fats contain fat -soluble vitamins and contribute to the absorption of some minerals.
Vitamins: Kefir contains vitamins of group B (especially B12), vitamin K2, vitamin D and vitamin A. Vitamins of group B are important for the energy exchange and functioning of the nervous system. Vitamin K2 plays an important role in the health of bones and blood coagulation. Vitamin D is necessary for the absorption of calcium and maintaining immunity. Vitamin A is important for vision, skin and immune function.
Minerals: Kefir is a source of calcium, phosphorus, magnesium and potassium. Calcium is necessary for the health of bones and teeth. Phosphorus is important for energy exchange and formation of bone tissue. Magnesium is involved in more than 300 biochemical reactions in the body. Potassium is necessary to maintain normal blood pressure and functioning of the nervous system.
Probiotics: Kefir contains a large number of different probiotics strains, including Lactobacillus, Bifidobacterium, Streptococcus And yeast. These probiotics contribute to improving intestinal microflora, strengthening immunity and improving digestion. The variety of probiotic strains in kefir is usually higher than in yogurt.
Lactic acid: Lactic acid formed in the process of fermentation helps to improve digestion and absorption of nutrients. It also has antimicrobial properties.
Ethanol: Kefir contains a small amount of ethanol (usually less than 1%) formed in the process of fermentation. This amount usually does not have a noticeable effect on the body.

Section 2: Kefira on a dream

The use of kefir at night can have a positive effect on sleep due to several mechanisms:

Triptofan: Kefir contains a tripophane, an amino acid, which is a predecessor of serotonin and melatonin. Serotonin is a neurotransmitter that regulates mood and sleep. Melatonin is a hormone that regulates the cycle of sleep and wakefulness. The use of foods rich in tripophane can help increase the level of serotonin and melatonin in the body, which improves sleep quality.
Calcium: Kefir contains calcium, which plays a role in the regulation of sleep. Studies show that calcium deficiency can be associated with sleep disorders. Calcium is also necessary for the production of melatonin.
Probiotics: Some studies show that probiotics can have a positive effect on sleep. Probiotics can improve the intestinal microflora, which, in turn, can affect the production of neurotransmitters, such as serotonin. Improving the intestinal microflora can also reduce inflammation that can disturb sleep.
Salting effect: The use of warm kefir at night can have a calming effect. Warm drinking helps to relax muscles and reduce stress, which can facilitate falling asleep.

However, it is important to consider the individual characteristics of the body. In some people, the use of kefir at night can cause discomfort in the stomach or bloating, which, on the contrary, can disturb a dream.

Section 3: The benefits of kefir for digestion

Kefir is widely known for its beneficial digestive properties. These properties are mainly due to a high content of probiotics and lactic acid.

Improving intestinal microflora: Probiotics contained in kefir help restore and maintain a healthy intestinal microflora. Healthy microflora is important for digesting food, assimilation of nutrients and protection against pathogenic microorganisms. Kefir contains a variety of probiotics strains that can compete with harmful bacteria and suppress their growth.
Improving the digestion of lactose: Kefir contains an enzyme lactase that helps to break down lactose. In the process of queephir fermentation, most of the lactose is split into lactic acid, which makes it more tolerant for people with lactose intolerance. The use of kefir can help reduce the symptoms of lactose intolerance, such as bloating, gas and diarrhea.
Improving the absorption of nutrients: Healthy intestinal microflora contributes to a better absorption of nutrients from food. Probiotics help to break down complex carbohydrates, proteins and fats, facilitating their absorption. They also contribute to the synthesis of some vitamins, such as vitamin K and B vitamins.
Reducing symptoms of irritable bowel syndrome (SRK): Some studies show that the use of kefir can help reduce the symptoms of SPK, such as abdominal pain, bloating, diarrhea and constipation. Probiotics can reduce inflammation in the intestines and improve its function.
Infections protection: The probiotics contained in kefir strengthen the immunity and protect against infections. They stimulate the production of antibodies and increase the activity of immune cells. The use of kefir can help prevent and treat diarrhea caused by antibiotics or infections.
Reducing inflammation: Kefir contains substances with anti -inflammatory properties. Probiotics can reduce inflammation in the intestines and other parts of the body. Chronic inflammation plays a role in the development of many diseases, including cardiovascular diseases, diabetes and cancer.

Section 4: KEFIRA impact on the immune system

Kefir has a significant positive effect on the immune system due to the high content of probiotics and other beneficial substances.

Stimulation of immune cells: Probiotics contained in kefir stimulate the activity of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers (NK cells). These cells play an important role in protecting the body from infections and cancer cells.
Increase in antibodies: Probiotics contribute to an increase in the production of antibodies, which are specific proteins associated with pathogenic microorganisms and neutralize them. An increased level of antibodies provides more effective protection against infections.
Improving the barrier function of the intestine: The intestines are an important body of the immune system. The intestinal walls form a barrier that prevents the penetration of harmful substances and microorganisms into the bloodstream. Probiotics strengthen this barrier, improving the density of the compounds between the intestinal cells.
Reducing inflammation: Chronic inflammation can weaken the immune system. Kefir contains substances that have anti -inflammatory properties that can reduce inflammation and improve the function of the immune system.
Prevention and treatment of infections: Kefir use can help prevent and treat various infections, including respiratory tract infections, gastrointestinal infections and vaginal infections. Probiotics compete with pathogenic microorganisms for nutrients and space in the intestines, suppressing their growth and reproduction.
Reducing allergic reactions: Some studies show that probiotics can help reduce allergic reactions, such as allergic rhinitis and eczema. Probiotics can modulate an immune response and reduce the production of IgE, antibodies associated with allergic reactions.
Support for the immune system in autoimmune diseases: Some studies show that probiotics can have a positive effect on the immune system for autoimmune diseases, such as rheumatoid arthritis and Crohn’s disease. Probiotics can modulate an immune response and reduce inflammation, which can help alleviate the symptoms of these diseases.

Section 5: kefir and weight loss

Kefir can help reduce weight thanks to several factors:

High protein content: Protein is an important nutrient for weight loss. It contributes to a feeling of satiety, which helps reduce calorie intake. Protein is also necessary to maintain muscle mass, which is important for metabolism.
Improving digestion: Healthy intestinal microflora plays an important role in metabolism and the absorption of nutrients. The probiotics contained in kefir improve the intestinal microflora, which can contribute to more efficient calorie burning and weight loss.
Regulation of blood sugar: Some studies show that kefir can help regulate blood sugar. This is important for weight loss, since the stable blood sugar helps to prevent craving for sweets and overeating.
Reducing inflammation: Chronic inflammation can contribute to weight gain. Kefir contains substances that have anti -inflammatory properties that can reduce inflammation and contribute to weight loss.
Low calorie content: Kefir is a relatively low -calorie drink. Fatfound kefir contains about 40 calories per 100 grams. This makes him a good choice for people who follow their weight.
Improvement: The lack of sleep can lead to weight gain. Kefir can improve sleep, which, in turn, can help reduce weight.

However, it is important to remember that kefir is not a magical tool for weight loss. To achieve a sustainable weight loss, you must adhere to a healthy diet and regularly engage in physical exercises.

Section 6: possible harm and contraindications

Despite many useful properties, the use of kefir at night can be undesirable or even harmful to some people. It is important to consider possible contraindications and side effects.

Lactose intolerance: Although kefir is usually tolerated better than milk, people with lactose intolerance, it still contains a certain amount of lactose. The use of kefir at night can cause bloating, gases, diarrhea and other unpleasant symptoms in such people. In this case, you should choose kefir with a low lactose content or alternative sour -milk products.
Milk protein allergies: In people with allergies to milk protein, the use of kefir is strictly contraindicated. An allergic reaction can manifest itself in the form of a skin rash, itching, edema, difficulty breathing and other serious symptoms.
Increased acidity of the stomach: Kefir has a sour pH, so its use at night can aggravate the symptoms of gastritis, ulcer of the stomach and duodenum, heartburn and other diseases associated with increased acidity of the stomach. In this case, kefir should be consumed in moderate quantities and not on an empty stomach.
Bloating and gas formation: In some people, the use of kefir at night can cause bloating and gas formation. This may be due to individual sensitivity to probiotics or with the fact that kefir contains carbon dioxide, which is formed in the process of fermentation. In this case, you should start with small portions of kefir and gradually increase them if there are no unpleasant symptoms.
Individual intolerance: Some people may have individual kefir intolerance, even if they do not have allergies to milk protein or lactose intolerance. In this case, the use of kefir can cause various unpleasant symptoms, such as headache, nausea, fatigue and others.
Medicinal interactions: Kefir can interact with some drugs such as antibiotics and immunosuppressants. Probiotics can affect the absorption and effectiveness of these drugs. Before using kefir against the background of medication, you should consult a doctor.
Childhood: It is not recommended to give kefir to children under 6 months. At this age, the digestive system is not yet fully developed, and the use of kefir can cause digestive disorders.
Weakened immunity: In people with weakened immunity (for example, in people with HIV/AIDS, in people undergoing chemotherapy, or in people taking immunosuppressants), the use of kefir containing living probiotics can be risky. In rare cases, probiotics can cause infections in people with weakened immunity.

Section 7: How to choose and use kefir correctly

To get the maximum benefit from kefir and avoid possible negative consequences, it is important to choose and use it correctly.

Choosing kefir:
- Composition: Pay attention to the composition of kefir. It should contain only milk and kefir fungi. Avoid kefir with sugar, flavorings, preservatives and other artificial additives.
- Fat: Choose kefir with a suitable fat content for you. Father -in -law kefir contains less calories, but can be less saturating. Fat kefir contains more fat -soluble vitamins, but also more calories.
- Best before date: Pay attention to the shelf life of kefir. Fresh kefir contains more probiotics.
- Manufacturer: Choose kefir from trusted manufacturers who comply with production technology and guarantee the quality of the product.
- Package: The packaging should be airtight and not damaged.
Kefir use:
- Start with small portions: If you have never used kefir before, start with small portions (for example, 100-150 ml) and gradually increase them if there are no unpleasant symptoms.
- Use kefir at room temperature: Cold kefir can be more difficult for digestion.
- Use kefir not on an empty stomach: The use of kefir on an empty stomach can cause irritation of the gastric mucosa.
- Use kefir 1-2 hours before bedtime: This will allow the body to digest it and avoid discomfort during sleep.
- Combine kefir with other products: Kefir can be consumed with fruits, berries, nuts, honey or added to a smoothie and other dishes.
- Do not use kefir in large quantities: The use of kefir in large quantities can cause bloating, gas formation and other digestive disorders.
- Consider the individual characteristics of the body: If you have any diseases or contraindications, consult your doctor before using kefir.
Preparation of kefir at home:

Preparation of kefir at home allows you to control the composition and quality of the product. To do this, you will need kefir fungi and milk.

*   **Приобретите кефирные грибки:** Кефирные грибки можно приобрести в специализированных магазинах, онлайн или у людей, которые занимаются приготовлением кефира в домашних условиях.
*   **Используйте качественное молоко:** Используйте свежее, непастеризованное или пастеризованное молоко. Не используйте ультрапастеризованное молоко, так как оно может не подойти для ферментации.
*   **Смешайте грибки с молоком:** Поместите кефирные грибки в стеклянную банку и залейте молоком.
*   **Оставьте для ферментации:** Накройте банку марлей и оставьте для ферментации при комнатной температуре на 24-48 часов.
*   **Процедите кефир:** Процедите кефир через пластиковое сито, чтобы отделить грибки от готового напитка.
*   **Промойте грибки:** Промойте грибки холодной водой и используйте их для приготовления следующей порции кефира.
*   **Храните кефир в холодильнике:** Готовый кефир можно хранить в холодильнике в течение нескольких дней.

Section 8: Alternative options for improving sleep

If the use of kefir at night is not suitable for you or you want to diversify your diet to improve sleep, there are other alternative options:

Warm milk with honey: Warm milk contains tripophanes and calcium, which contribute to relaxation and improving sleep. Honey also has soothing properties.
Chamomile tea: Chamomile contains Apigenin, an antioxidant that has soothing properties and can help fall asleep.
Tea from Valerian: Valerian is a well -known herbal remedy for improving sleep. It contains substances that have a calming effect on the nervous system.
Cherry juice: Cherry juice contains melatonin, a hormone that regulates the cycle of sleep and wakefulness.
Bananas: Banans contain magnesium and potassium, which contribute to muscle relaxation and improving sleep.
Nuts: Nuts, such as almonds and walnuts, contain magnesium, tripophanes and melatonin, which contribute to improving sleep.
Kiwi: Studies show that the use of kiwi before bedtime can improve the quality and duration of sleep.

In addition to the use of certain products, to improve sleep, it is important to observe the daily routine, avoid the use of caffeine and alcohol before bedtime, create a comfortable environment in the bedroom and relax before bedtime.

Section 9: Research and scientific data on kefir

Numerous studies confirm the beneficial properties of kefir for health.

Probiotics and intestinal health: Studies show that kefir contains a variety of probiotics strains that help improve intestinal microflora, improve digestion and strengthen immunity (article: Kefir improves lactose digestion and tolerance in adults with lactose maldigestionJ Am Diet Assoc. 2003 May;103(5):582-7).
Kefir and immune system: Studies confirm that probiotics in kefir stimulate the activity of immune cells and improve the barrier function of the intestine, which helps protect against infections (article: Effects of kefir consumption on immune system and intestinal microbiotaNutr Rev. 2019 Sep 1;77(9):619-634).
Kefir and weight loss: Some studies show that kefir use can help reduce weight due to high protein content, improve digestion and regulation of blood sugar (article: Effect of kefir consumption on body weight and lipid profileLipids Health Dis. 2016 Nov 16;15(1):191).
Kefir and sleep: Studies show that kefir contains triptophanes and calcium, which contribute to sleep improvement (article: The effect of milk and dairy product consumption on sleep quality: a systematic review and meta-analysisJ Am Coll Nutr. 2016 Nov-Dec;35(8):657-665).
Kefir and lactose intolerance: Studies show that kefir is better tolerated than milk by people with lactose intolerance, since most of the lactose is broken down in the process of fermentation (article: Kefir improves lactose digestion and tolerance in adults with lactose maldigestionJ Am Diet Assoc. 2003 May;103(5):582-7).

However, it is important to note that additional studies are needed to confirm all the beneficial properties of kefir and study its influence on various groups of people.

Section 10: kefir in various cultures and cooking

Kefir is a traditional drink in many cultures, especially in the countries of Eastern Europe and Asia. In each culture, kefir is used in different ways and used in various culinary recipes.

East Europe: In Eastern Europe, kefir is a popular drink that is used both by an independent dish and as the basis for soups, sauces and desserts. In Russia and Ukraine, kefir is often added to cold soup okroshka.
Turkey: In Turkey, kefir is known as “Ayran” and is a very popular drink, especially in the summer. Ayran is often consumed with meat and other dishes.
Caucasus: In the Caucasus, where kefir originates, it is traditionally used as a daily drink. Kefir is considered a source of health and longevity.
Central Asia: In Central Asia, kefir is known by different names and is an important part of the diet.

In cooking, kefir can be used for cooking:

Smoothies: Kefir can be added to a smoothie to give them a creamy consistency and increase nutritional value.
Sauces: Kefir can be used to prepare salads and other dishes.
Marinades: Kefir can be used for pickling meat, fish and poultry. Kefir makes the meat more tender and juicy.
Baking: Kefir can be added to the dough for pancakes, lines and other pastries. Kefir makes pastries more air and soft.
Desserts: Kefir can be used to prepare desserts such as mousses, jelly and creams.

Kefir is a universal product that can be used in various culinary recipes. It adds dishes not only taste, but also beneficial properties.

Kefir is a valuable product that can bring health benefits with proper use. However, it is important to consider the individual characteristics of the body and possible contraindications. Before using kefir at night, it is recommended to consult a doctor, especially if you have any diseases or allergies.

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